4/10/2015 – CrossFit Silverback

9
Apr

4/10/2015

CrossFit Silverback – CrossFit All Levels

Warm-up

Triple Play (No Measure)

Row 250m

Run 200m

Jump Rope x 100 Single Under

Buy In

3 min Cindy (No Measure)

AMRAP for 3 min

5 x Kip Swing

10 x Superman

15 x Squat

Weightlifting

Front Squat

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Force 10”

AMRAP 10

10 x Burpees

10 x STO (135/95)

Midline Cash Out

Tabata Sit Ups

Sit ups following a 20 sec work 10 sec rest for 8 rounds protocol

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